weight loss // Tag

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09 Jan

To have success with your fitness it is always ideal to have an accountability partner to keep you on track and not let your excuses get the best of you. Watch the video to learn why accountability partners are so valuable and how to choose the right one…and who to definitely NOT choose!

12 Sep

Having taught nutrition for the better part of 14 years I get approached all the time by people who have questions about the right way to eat to reach their goals.

I love this because it shows people care and are taking a vested interest in their health and fitness.

Over the last 14 years I have noticed that I get the same questions over and over.  It shows that most people struggle with the same issues when it comes to healthy eating.

Here are the 7 questions I get more than any other.  Do you have the same or similar questions?


  • How many calories should I be eating?
  • I eat healthy but the weight won’t come off.  Why??
  • What should I be eating to ensure I lose fat as fast as possible?
  • May life is so busy and hectic…how do I fit healthy eating in?
  • How do I get my family, especially my kids, to eat healthy so I don’t have to make 2 different meals every night?
  • Can’t I just workout harder/more so I can eat whatever I want?
  • How can I make healthy eating more affordable?


Can you relate to those questions?  If so, stay tuned…

I have got something coming out in the next couple of days that will address every one of these questions (and more) and take away ALL of your nutrition confusion forever!  I am very excited about this.  You will be too!

More to come…

Oh yes and here are your 5 exercises that maximize the calorie and fat burn.  Add them to your workout plan to take your results to the next level!

Burpees-Yes, sorry, the dreaded burpee is actually a fantastic calorie burner.  It works the entire body and also sends your heart rate through the roof!

Sprints-Sprints can be anything from running to cycling to rowing to doing burpees as fast as you can (yes I heard you moan from here).  The key is to have intervals of all out work followed by rest intervals.  As long as you are pushing hard enough during the work intervals you will shred body fat and continue to burn calories for up to 24 hours after the workout is complete.  Be careful, however, because you need to work up to sprints.  If you are new to working out progress slowly over time to sprint intervals.

Thrusters (squat presses)-Thrusters are weighted squats into an overhead press.  They work just about every single muscle in the body all at once.  Thrusters are major calorie burners and fitness builders.

Rowing-The row machine is an incredible fat burner.  It is a total body workout and engages the legs, back, arms, and skyrockets your heart rate!

Weight Training-Nothing burns fat like weight training and muscle building.  When I say muscle building I DON’T mean big bulky muscles but adding just a little toned muscle can do wonders for your waistline.  Weight training needs to be a central part of your program if you are serious about burning body fat!

Now you know some of the best exercises for fat burning but knowing is only half the battle.  The next step is to actually do them!  So let’s get moving!

Thanks and we’ll talk soon!


P.S.  We get a lot of questions about our new(ish) way of programming to ensure our clients stay safe, enjoy the workouts, and get results.  The change we made in our programming about a year ago is the single most popular change we’ve made around here.  If you have been to WPF in the last year then you know all about it.  If not, watch this quick 90 second video (Click Here) on how we program for people who want to get better at the sport of CrossFit AND for people who just want to get fit and trim, have fun, but don’t care anything about lifting heavy weights, Olympic style lifting, etc.






28 Aug

Being a better person and a being a happier person should be at the top of most people’s priority list.  This is a list of things that I work on to improve my life.

My goal is to not just endure life but actually enjoy it.  Novel concept huh?

Just to be clear I am by NO MEANS there.  I am the epitome of a work in progress.  These are the areas that I try to continually work on to have a happy, fun, and rewarding life.

So stop trying to just get through the day and survive and start working to thrive.

Easy?  Nope.

Worth it?  Abso-freakin-lutely



1.)  Find your “why” and passion

If you are not passionate about what you’re doing in life and if you don’t have a “why” to keep you motivated it will be very hard to succeed and even harder to be happy.

It is really hard to find your passion, granted.  That’s why it is imperative that you try new things and take on new challenges.  If you don’t, you will never find your passion.  Once you do find your passion, however, everything changes.

Passion is contagious.  When you are contagious you will be successful.  When you are passionate about what you do and you are successful at it then you will have no choice but to be over-the-moon, rainbows, and unicorns kind of happy.

If you combine passion with a strong “why” to motivate you even harder…you will be downright unstoppable you superhero you…



2.)  Stop being led by fear

So, if finding your passion is one of the keys to success and you have to take chances and take on challenges to find your passion then why aren’t more people doing that?  Why are people trying to convince themselves they are happy all nestled in their own little comfort zone?


Fear is a good thing in some ways.  It’s what keeps us alive in fight or flight situations.  If you are being chased by a fire-berating dragon you are gonna be scared…and you are gonna run.

That’s a good thing.

Fear is not good is when it keeps you from finding your passion, from doing things you love because you’re afraid you might fail, when you try to convince yourself you are happy and content when you are really not because making a change and going out on a limb is just too scary.

That’s when you find yourself enduring life and not enjoying life.

Conquer fear…conquer life.


Self Improvement

3.)  Make self-improvement a top priority…forever

From the day you were born to the day you find yourself at the pearly gates you should be on a mission of self-improvement. When you were a baby self-improvement meant learning to crawl and walk, learning to communicate, learning to not drool all over yourself, etc.

As a grown person it means mastering your craft, mastering yourself, mastering your thoughts, overcoming your demons, learning to be a better human being in every way.

There are thousands of resources out there no matter what self-improvement means to you.  Find them, consume them, put them into practice, and learn to be better…in every way.



4.)  Don’t settle for average…in anything

Being average is a losing proposition.  Most people are average.  Most people are unhappy.  It’s hard to stick out when you are average.  It’s hard to make difference when you don’t stick out.

Average feels crappy.  Average sucks.  Don’t settle for average.

Find your passion, find your “why”, overcome your fears, work diligently on improving yourself and you will never have to know what average feels like again.



5.)  Serve

Everything I’ve said so far focuses on you.  That’s great.  But I firmly believe we were put on this earth to serve.  To serve our fellow man and woman.

As the saying goes…help enough people get what they want in life and you will always have whatever you want in life.

Don’t be a selfish putz.  We have enough of those in this world.  Find people who need help and help them.  That’s a heck of a way to be happy.  Works every time.

Give it a shot and never stop.



6.)  Get stronger

Being weak sucks.  Being weak leads to dependency.  It’s hard to be happy when you are dependent on others.

On the other hand, being strong is really cool.  Being able to lift heavy stuff is one of the best feelings on earth.  You should try it.

Being strong = Independence = Happiness

It’s science…



7.)  Sleep more

Sacrificing sleep on a regular basis for anything is not a badge of honor despite what our society would have you believe.  We need sleep.  We need it in a bad, bad way.  Chronic lack of sleep can cause depression, weight gain, muscle loss, memory loss, poor cognitive function, chronic inflammation, and disease.  Which one of those are you eager to sign up for?  Exactly.

Getting more sleep is the single biggest thing you can do to improve performance in any and every aspect of your life.

Get to bed at a reasonable time…it’s kind of a big deal…


Be present

8.)  Be present more often

Live in the moment.  When you are with your kids, your spouse, your boyfriend or girlfriend, your family and friends be there.  I mean really be there.  Mentally and emotionally.  Be present.

Those things I listed are THE most important things in your life.  You should actually stop and experience them.  It’ll make you way happier than thinking about work, bills, or having your nose stuck in your phone.

Not only will you be happier but so will the people around you…



9.)  Make your health and fitness a priority

Few things…and I mean very few things bring you happiness and peace like feeling good, having energy, sleeping well, and having confidence.

On the flip side, few things will make you miserable like feeling and looking like crap.  Yes, looking good DOES matter.  I’m not talking about how the world sees you either…I’m talking about how you see yourself.

“You look good you feel good…you feel good you play good…you play good you get paid good”

-Deion Sanders circa 1990

Want to endure life instead of enjoy it?  Being unfit and unhealthy is a sure fire way to achieve it.

Exercise releases endorphins.  Endorphins make you happy.  Release more endorphins.


Move more

10.)  Move more

I don’t mean JUST exercise.  Stop sitting so much.  Sitting is the new smoking.  It kills.

Get up, go for walks, play with your kids, play a sport.  Doesn’t matter.  Just move more.


Negative people

11.)  Eliminate negative people and negativity from your life

Few things are a buzzkill like negativity.  I abhor negativity.  I have had a lot of things go wrong in my life but I have ALWAYS maintained my positivity.

Misery loves company and if you want misery be around miserable/negative people.

Want to be happy and enjoy life?  Spend more time around happy and positive people.  Kick the negative nellies out of your life.  They’ll probably bitch and complain about you when you do but who cares…they were gonna do that anyway.



 12.)  Be the best parent and spouse you can be

My number one job on earth is to be a good dad and husband.  Nothing takes priority over that.  I have failed at it often but it will always be my number one mission.

Never stop working at it.  You brought your children into this world.  Now you have the unwavering responsibility to raise them in a way that people will actually want to be around them when they’re adults.

You chose your spouse.  Now you have the unwavering responsibility to work at your marriage, then work some more, and when you’re done, work even more.

When your home life is unhappy every other aspect of your life will be unhappy.

Happiness starts at home.  Proceed accordingly.



13.)  Be a good friend

Be a loyal and supportive friend.  Be there when your friends need you.  You’ll want them there when you need them.

Reciprocation…it’s a beautiful thing and an important part of friendship.


Repair Relationships

14.)  Repair fractured relationships

Had a falling out with a family member now both of you have too much pride to try and fix the relationship?  That’s crap.  You know it and they know it.  Pride is an ugly thing sometimes.

Your friends and family may not be around tomorrow.  You never know when they will be gone.  Repair those fractured relationships now or risk feeling like a selfish prideful guilty boob when they are taken away from you too early.

Man I struggle with this one…but that doesn’t make it any less important.



15.)  Limit chemicals…they’re deadly ya know

We have become a chemical society.  From the foods we eat to the drugs we take to what we use to clean our bodies and our houses we are inundated with chemicals.

The result?

We are sicker than we’ve ever been.  Every single major disease is on the rise.

Coincidence?  I think not.

Chemical free and organic is the way to go…


You are what you eat

16.)  You are what you eat was true after all

Stop eating junk.  Stop using food as a band aid.

Eat natural whole organic foods.  Cut out the sugar and processed carbs.  Eat more grass-fed meats, vegetable, healthy fats, and fruits.

You will feel better, look better, live better, perform better, and be happier.  Pretty cool, huh?


To Do List

17.)  Make to-do lists

Do this and you will get more done.  Nuff said.


Higher power

18.)  Find something to believe in

I am a man of faith.  Ridicule me if you will but that ain’t changing.  I am led by God and everything I do and accomplish is because of Him.

That makes me happy.  Talking to God makes me happy.

If you don’t have to relationship with God or you don’t have anything to believe in maybe try it on for yourself and see how it feels.

Believing in a higher power gives you hope.  It’s hard to be happy without hope.



19.)  Be wise with your money

Being in debt sucks.  Been there done that.  It’s as miserable as everyone says it is.  Yes, there are some types of debt that are okay but that’s not the kind of debt I am referring to.  I am referring to consumer debt.  If you have it get rid of it.  It will swallow you up if you don’t.

Few things feel as good or are as liberating as getting out of debt.

There are some great strategies to accomplish this.  Find them.  Do them.




Stop over thinking…and stick to something long enough for it to work!

So, you’ve read the list.  You know I’m right.  Now if you are like me you are going to overthink every last one of them.

Stop it.

Pick some of these to work on, commit to them, and don’t stop until you have accomplished them. Once you have accomplished some move on to some others.  In time you will find happiness and start enjoying your life…not enduring it.


I hope this resonated with you.

This is certainly not an exhaustive list but it is what I focus on in my life.  I get it wrong in a lot of these areas often but when I get it right it’s pretty amazing.

I am and forever will be a work in progress…

If you enjoyed this article, please share it with someone who could use it.

In the meantime, if you have any questions please let me know!

Jason Goggans
Warrior Pride Fitness

P.S. If you would like to take advantage of our FREE one-on-one consultation to find out more about Warrior Pride Fitness return to the homepage and complete the online form. Once you do we will be in touch within 24 hours.